Best Tips to Sleep Well

Do you need tips to sleep well?

Do you have sleeplessness? We don’t call a night of sleeplessness insomnia. Insomnia is reserved for a more serious condition like:

1. A prolonged period of being sleepless,

2. Poor quality of sleep,

3. Sleep that is not restful and thus non-restorative for. the body.

Insomnia is a symptom of other conditions, like medical condition, mental health problem, or sleep disorder. What are the typical signs of insomnia and how do you recognise these signs? Insomnia means:

1. You have difficulty to fall asleep.
2. You sleep lightly and are easily awakened by the smallest disturbance.
3. You have difficulty returning back to sleep.
4. You can be awakened several times in one night.
5. You wake up in the wee hours of the morning and can’t fall asleep again.

Insomnia can bring accompanying problems like anxiety and depression.

If you can’t sleep at night, it doesn’t mean you can sleep during the day. If you already have other medical conditions like high blood pressure, you may find that your blood pressure is high during the morning immediately after getting up from bed. You should drink more water and take your blood pressure reading at least 3 times during the day; before breakfast, before lunch and before bedtime. Record your readings. If they are high, you might decide to consult your regular physician. However, if your readings go down before lunch, you might want to decide whether you wish to consult with your doctor. Its because if you’re on regular meds to control your blood pressure, it may return to an acceptable level after your morning dose.

If you have irregular sleep patterns, you might wish to see your doctor.

What causes sleeplessness or insomnia?

1. If you feel anxious, worried or afraid before bedtime, then you’ll have difficulty falling asleep. This is why its not good to watch horror films at night before bed.
2. If you’ve experienced emotional events like grief, separation, loss, stress, or unfavorable circumstances, then you may dwell on your anxieties and then you can’t fall asleep.
3. Consumption of stimulants like caffeine, high energy drinks, alcohol or other stimulants, can make you stay awake. Generally, do not take caffeine in any form like in chocolate, cocoa, Coca-cola, and tea, after 12 noon, because its effects may prevent you falling asleep at bedtime. Read the ingredients of all processed food to ensure they don’t contain caffeine.

There are two main types of sleeplessness.

1. Short term insomnia is also known as temporary insomnia. This can be caused by the environment like noises, talking, traffic and etc.
2. Long term insomnia or chronic insomnia, is caused by medical disorders that emit pain. The sufferer can’t fall asleep because of pain. Parkinson’s disease is a nerve disorder that affects sleep. Patients with psychiatric problems have difficulty sleeping. Patients with certain types of drug allergy, may also suffer from sleep problems.

When you can’t sleep in bed, do you lie still and desperately wish for sleep?

The human mind can not be quiet for long. A stream of consciousness runs through the mind. It is nature to remember the negative episodes more then the positive ones. You’ll recall the missed opportunities, rejections, mistakes, accidents, slights, prejudices, injustice more than the good times. Maybe you wish you had one more conversation to tell the other person something on your mind. You compose your speech in your head. When you’re thinking, its unlikely you’ll be winding down to relax to sleep. You’re continue to think, grumble and ruminate, and remain awake for at least one hour.

So, what can you do instead of thinking yourself awake?

1. You should try to count backwards from 500 to 1. Trust me, this exercise requires focus and energy. You’ll feel mentally exhausted in no time. Then you’ll fall asleep.
2. Read a book to relax. I don’t recommend watching a video because sensory stimulation can get you excited and you won’t relax to sleep.
3. Compose a letter if you must say that speech. It does not matter if the intended receiver of the letter can not be reached. What’s important is that you write your thoughts and get them off your chest.

Recipe for Restful Sleep:

Here are the ingredients for Sleep.

1. Go to bed at a regular time so that your body will get used to the hour.
2. Meditate.
3. Positive thoughts.
4. Avoid stimulants.
5. Count backwards from 500 down to 1.
6. Read a relaxing book.
7. Write a letter instead of mentally rehashing s speech to someone.
8. Wear ear plugs.
9. If your bedroom is hot, turn on your fan or aircon.
10. Drink a cup of warm milk at least 30 minutes before bedtime. Go to toilet to empty your bladder so that you don’t wake up in the wee hours of morning to use the latrine.

Instructions:

You can choose a few ingredients; whatever you need to help you sleep. Its not necessary to do everything on the list because you’ll spend too much time trying to sleep and actually reduce your regular sleep time.

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— https://artmater.com/?s=sleep